Ecce you have made some brilliant gains there. consistent miles is a big key so no injuries. The way you are going you will smash a 4 hour marathon before you know it.

i still sort of follow this. well for 3 runs a week I run at 73% of Max which is 8.25 min miles. The rest of the time I am on the fells as looking at doing the bob graham next year, and it is impossible to keep the heart rate down.

I've got the montane minimus smock which was leaking. On inspection I noticed that it had delaminated on the inside. Now I have only worn this about 5 times as tend to just carry on if raining.

so I emailed montane complaining about this and their response was that I should of washed it more often Even after so few uses. I am bitterly disappointed in both the smock and the response I have had and will never buy any of their products again.

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